Americans love their processed foods. A recent study by the NYU School of Global Public Health found that ultra-processed food consumption has risen across nearly every segment of the U.S. population over the past two decades and may be a big contributor to the obesity epidemic. According to a report from the National Poll on Healthy Aging at the University of Michigan, about 13% of people ages 50 to 80 — especially women and older adults who are lonely, overweight, or in fair or poor health — are addicted to processed foods. That’s a concern because studies have linked highly processed foods to a greater overall risk of cancer (especially brain and ovarian cancer), dementia, and death from heart disease.

Processed foods are not just microwave meals and ready meals. Processed food is any food that has been altered in some way during preparation. Food processing can be as basic as:

• freezing
• canning
• cooking
• drying

Not all processed food is bad for you. Some foods need processing to make them safe, such as milk, which needs to be pasteurized to remove harmful bacteria. High-fiber breakfast cereals, wholemeal bread, and some lower-fat yogurt can also form part of a healthy diet. Other foods need processing to make them suitable for use, such as pressing seeds to make oil.

Ingredients such as salt, sugar, and fat are sometimes added to processed foods to make their flavor more appealing and to extend their shelf life, or in some cases to contribute to the food’s structure, such as salt in bread or sugar in cakes.

Buying processed foods can lead to people eating more than the recommended amounts of sugar, salt, and fat as they may not be aware of how much has been added to the food they are buying and eating. These foods can also be higher in calories due to the high amounts of added sugar or fat in them.

What are ultra-processed and fast foods?

Ultra-processed foods are those that have undergone significant levels of processing so that they don’t resemble the raw ingredients they are made from. Ultra-processed foods include soft drinks, chips, chocolate, lollies, ice cream, sugary cereals, pies, processed meats, and fast foods.

Ultra-processed foods include many food additives, and the processes and ingredients used to produce them make them convenient, non-perishable, intensely flavored, easy to eat in large quantities, and often inexpensive to buy. Unfortunately, this high level of processing decreases the food’s nutritional value and can increase its energy content.

In recent years, there have been large increases in the amount and types of ultra-processed foods available. Unfortunately, these foods appear cheaper when compared with minimally or unprocessed foods like vegetables, whole grains, legumes, fruits, lean meats, fish, dairy products, and their alternatives.

Ultra-processed foods often contain high levels of saturated fat, salt, and sugar and when we eat them, we leave less room in our diets for more nutritious foods. It’s also been suggested that the additives in these foods could be responsible for negative health effects.

The actual processing of the food could also make a difference in how our bodies respond to it. Studies have shown, for example, that when foods such as nuts are eaten whole the body absorbs less of the fat than when the nut is ground down and the oils are released. Another new theory is that diets higher in ultra-processed foods could also affect our gut health.

Instead of trying to completely cut out these foods, think about the balance in your diet. Make sure that there are minimally processed foods in there too – eat fruit and vegetables with your meals and drink water instead of sugary drinks – and try to fit in time over the week for home cooking.

Unprocessed or minimally processed foods: Fruit, vegetables, eggs, meat, and grains.

Processed culinary ingredients: Sugar, salt, butter, lard, oils, vinegar.

Processed foods: Freshly made, unpackaged bread, tinned fruits and vegetables, salted nuts, ham, bacon, tinned fish and cheese.

Ultra-processed: Ice cream, ham, sausages, crisps, mass-produced bread, some breakfast cereals, biscuits, carbonated drinks, fruit-flavored yogurts, instant soups, and some alcoholic drinks including whisky, gin, and rum.

Eating a lot of processed foods leaves less room for healthier foods like fruit and vegetables, fish, unsaturated oils, pulses nuts, and seeds. So, if you want to change your diet, try to make some swaps, such as:

• Instead of flavored yogurts with added sugar or sweeteners, choose plain yogurt and add your own chopped fresh, frozen, or dried fruit for sweetness.
• Instead of buying sauces or ready meals, cook your favorites in larger amounts at home and freeze the extra portions to use another day.
• Have porridge in the morning with fruit and nuts instead of sugary low-fiber breakfast cereals.
• Eat fresh, baked, or stewed fruit instead of shop-bought fruit pies or cakes.
• Have some nuts instead of biscuits.

Are there any healthy processed foods?

Not all processed foods are poor choices. Some need processing to make them safe or suitable for use, such as milk, which is pasteurized to remove harmful bacteria. Frozen fruit and vegetables have most of their nutrients sealed in with them, while canned produce allows for year-round choice, easy storage and cooking, less waste, and lower costs.

The thing to remember is that there’s a difference between processed and ultra-processed foods. Whereas processed food is simply one that has gone through some form of change between farm and table, ultra-processed foods are those that have been dramatically altered with the addition of artificial flavors and colors, extra sweeteners, preservatives, hydrogenated fats, and other questionable ingredients. It’s these foods that have been primarily associated with adverse health outcomes like obesity and heart disease.

Canned Beans

Nutrition experts continue to praise canned beans as a go-to processed food, and for good reason. When you’re pressed for time, canned beans can help you put a balanced and nutritious meal together in minutes. With fiber and plant-based protein, beans are excellent for helping you feel full on fewer calories. Plus, they’re super economical, which means you can include them in your eating plan several times a week. For reference, 1/2 cup of canned chickpeas provides 105 calories, 5 grams of protein, and 5 grams of fiber. Research shows that consuming more fiber helps with weight loss, given the satiety (or fullness factor) they provide.

Fortified Whole-Grain Cereal

Despite being one of the more commonly demonized foods in the center aisles of the supermarket, fortified breakfast cereal is a nutrient powerhouse. Pouring a bowl provides nutrients like iron and folate, and you’ll get a complete meal when you add milk and fruit.

Given that the 2020-2025 Dietary Guidelines for Americans have listed fiber, calcium, and vitamin D as nutrients that we typically fall short on, fortified breakfast cereal can be a game-changer when it comes to getting these in. A 1-cup serving of whole-grain fortified breakfast cereal contains 100 calories, 3 grams of fiber, 1 gram of sugar, and 3.5 grams of protein. The nutrition profile differs between products, so check the nutrition label on yours.

Frozen Fruit

Frozen fruit is another treasure trove when it comes to increasing fiber to help with weight-loss goals. When you’re trying to lose weight, you’re likely also attempting to boost your fiber intake. One way to do that is with frozen fruit. I love frozen fruit because it’s budget-friendly, helpful for cutting down on food waste and it’s always washed, cut, and ready to go when you need it. Use it in smoothies, desserts, and as a topping for yogurt and oatmeal.

A 1-cup serving of frozen blueberries, per the USDA, provides 80 calories and 4 grams of filling fiber, in addition to antioxidants like lutein, zeaxanthin, and anthocyanins. Antioxidants are important for weight loss because they can also help mitigate inflammation, a common condition that’s associated with excess body weight.

Greek Yogurt

Many studies suggest that consuming yogurt as part of a healthy eating plan may also assist weight-loss efforts. This dairy product is super helpful for getting enough protein each day, which is especially important when you’re trying to lose weight. A 7-ounce container of low-fat Greek yogurt has 150 calories and an impressive 20 grams of protein. Protein helps you feel full and satisfied and is also needed for helping to repair and grow muscle tissue when you’re bumping up the intensity of your workouts. What’s more, yogurt is a great way to get calcium to support strong bones, as well as probiotics, which promote gut health.

High-Fiber Crackers

Yes, again with the fiber! High-fiber crackers provide a vehicle to enjoy a variety of other healthy foods that promote weight loss, like lean proteins, healthy fats, and fresh fruits and vegetables. Aim for a fiber content that clocks in around 4 grams per serving. For reference, two servings of rye crispbread serves up around 4 grams of fiber and 2 grams of protein for 70 calories.

Hummus

Hummus supplies two weight loss-supporting nutrients: protein and fiber. Hummus is a delicious and nutritious plant-based snack that is portable and convenient. Whether you choose to pop open a can of chickpeas and make your own, or purchase a pre-made (read: processed) option at the market, you can’t go wrong adding this gem into your weight-loss routine. 

A typical 2-tablespoon serving of hummus contains 80 calories, 2 grams protein, and 2 grams fiber, making it a great vehicle to serve with baby carrots or celery sticks as a snack. Pair the crudités and dip with a few walnuts for a healthy fat source to keep hunger at bay until your next meal.

Soymilk

Soymilk is the only milk alternative recommended by the USDA in the Dietary Guidelines, thanks to its solid protein and nutrient content.  A 1-cup serving of soymilk, unsweetened, contains 80 calories, 7 grams of protein, and 1 gram of fiber and is a good source of calcium. Depending on the brand, some are fortified with vitamin D as well. Research has found that soy products may help with weight loss in people who have body weight categorized as overweight and obese. This is believed to be due to soy protein, isoflavone, and soy fiber content of these foods. Soymilk can be sipped straight, but it also makes a great base for a smoothie.

Tofu

Similar to soymilk, tofu is another processed food from soybeans that is stellar in its nutrition profile. A 3-ounce serving of tofu contains 70 calories, 9 grams of protein and 1 gram of fiber. Plus, tofu is very easy to work with.

Peanuts

One study has found that consuming about an ounce of peanuts before two meals a day as part of a calorie-restricted diet resulted in weight loss similar to that of a low-fat diet. The authors point out that during weight loss, many people aim to avoid dietary fat and thus miss out on healthy foods like peanuts or tree nuts, but this research suggests that you may not have to. A 1-ounce serving of roasted, salted peanuts contains 170 calories, 7 grams of protein, 2 grams of fiber and 14 grams of total fat (with 11 grams coming from heart-healthy unsaturated fats). Given this trifecta of nutrients, peanuts make a well-rounded snack to enjoy on their own or with a piece of fruit.

How to choose the right processed foods?

Keep these tips from nutrition experts in mind as you investigate what processed foods to add to your kitchen staples to support your weight-loss goals:

• Aim for a colorful plate. There’s a reason experts recommend eating the rainbow, and that’s because each color often represents a different phytonutrient you’re providing your body when you eat different-colored foods. Frozen, canned and dried fruits and vegetables are a great way to add more color to your plate while still reaping the benefits of nutrient-dense processed foods. Be mindful of added sugars and sodium and choose options that contain only the fruit (or its juice) itself. 
• Compare nutrition labels of products. Choose brands that have minimal added sugars and salt. The act of processing certain foods often comes with excess sodium and sugar for shelf-stability and taste. Keep an eye out on these nutrition parameters as you explore the different brands available. 
• Go big on protein and fiber. This dynamic duo will help keep you fuller for longer. In addition, look for products made with whole grains, which usually indicates they have more fiber compared to their refined-grain counterparts.
• Keep taste in mind. You have to like what you’re eating. If a food or beverage doesn’t taste good, you’re not going to enjoy it, and it won’t help you lose weight. Feeling satisfied with the food you eat is a big part of being able to lose weight and keep it off.

Choose healthier processed foods by following these suggestions:

• Read food labels. This is the best way to know exactly what’s in a processed food. Choose products without a lot of sodium, added sugars, and saturated fats. Learn what to look for in the Nutrition Facts label, ingredients list and other package claims.
  
• Enjoy frozen and canned produce. Frozen and canned beans, fruits and vegetables are convenient and affordable options that can be just as nutritious as fresh produce. Look for varieties without salty sauces and sugary syrups. Compare the labels and choose items with the lowest amounts of sodium and added sugars.
  
• Look for the Heart-Check mark. The American Heart Association’s Heart-Check mark will help you find packaged foods that can be part a healthy eating pattern. This red and white icon on the package means the food meets specific nutrition requirements for certification.
  
• Make smart choices when ordering out. Choose restaurants where food is cooked to order or there are designated healthier menu options. Ask how food is prepared, which items are made to order in-house vs. prepackaged, and if you can make substitutions. Request sauces, dressings, and condiments on the side so you can decide how much is added.